Tuscan Kale with Lemon, Parmesan & White Anchovies

Health score
8%
Tuscan Kale with Lemon, Parmesan & White Anchovies
20 min.
4
215kcal

Suggestions


Discover the vibrant flavors of Tuscany with this delightful side dish featuring Tuscan kale, lemon, Parmesan, and white anchovies. This recipe is not only quick and easy, taking just 20 minutes to prepare, but it also brings a burst of freshness and nutrition to your table. The earthy, slightly peppery taste of Tuscan kale pairs beautifully with the zesty brightness of lemon juice and zest, creating a harmonious balance that will tantalize your taste buds.

The addition of finely grated Parmesan cheese adds a rich, savory depth, while the optional red pepper flakes provide a gentle kick that elevates the dish. Toasted rustic bread crumbs add a satisfying crunch, making each bite a delightful experience. Whether you're looking for a healthy side to accompany your main course or a light dish to enjoy on its own, this Tuscan Kale with Lemon, Parmesan & White Anchovies is sure to impress.

Perfect for gatherings or a cozy dinner at home, this recipe is a celebration of simple, high-quality ingredients that come together to create something truly special. So, roll up your sleeves and get ready to indulge in a taste of Italy that’s both wholesome and delicious!

Ingredients

  • clove garlic peeled chopped
  •  juice of lemon juiced
  • bunch tuscan kale 
  • 0.3 teaspoon kosher salt 
  • slices lemon optional 
  • teaspoon lemon zest 
  • 0.3 cup olive oil plus more for garnish
  • 0.3 cup parmesan cheese finely grated plus more for garnish
  • 0.3 teaspoon pepper flakes optional red to taste (or )
  • slice rustic sandwich bread with crusts

Equipment

  • food processor
  • bowl
  • knife
  • mortar and pestle
  • toaster

Directions

  1. Trim bottom 2 inches off kale stems and discard.
  2. Remove the center ribs by running a small, sharp knife down either side of the rib of each leaf. Discard the rib and throw the leaf portions into a bowl of cool water and rinse them well. Their nubbly nature leaves all sorts of nooks and crannies for grit or bugs to hide. Dry them well and slice the leaves into very thin ribbons chiffonade style. You should have 4 to 5 cups.
  3. Place kale in a large bowl.Toast the bread slices in a toaster until golden. Tear them into small pieces and pulse them in a food processor until mixture forms coarse crumbs in a variety of sizes and shapes.Using a mortar and pestle to pound garlic into a paste.
  4. Add ¼ cup cheese, ¼ cup oil, lemon juice, lemon zest, salt, red pepper flakes and pound them together further. Spoon the dressing over kale and toss very well to thoroughly combine, it will be quite thick and will take a lot of tossing to coat leaves.
  5. Let slaw sit for at least 5 minutes and up to overnight, then serve topped with bread crumbs, marinated anchovies, additional cheese, a drizzle of oil, and optional lemon slices.

Nutrition Facts

Calories215kcal
Protein7.45%
Fat78.18%
Carbs14.37%

Properties

Glycemic Index
28.63
Glycemic Load
0.19
Inflammation Score
-9
Nutrition Score
13.71652172765%

Flavonoids

Eriodictyol
0.74mg
Hesperetin
1.57mg
Naringenin
0.11mg
Apigenin
0.01mg
Luteolin
0.05mg
Isorhamnetin
7.67mg
Kaempferol
15.21mg
Myricetin
0.02mg
Quercetin
7.4mg

Nutrients percent of daily need

Calories:214.88kcal
10.74%
Fat:19.17g
29.5%
Saturated Fat:4.87g
30.46%
Carbohydrates:7.93g
2.64%
Net Carbohydrates:6.06g
2.2%
Sugar:3.67g
4.08%
Cholesterol:4.25mg
1.42%
Sodium:302.38mg
13.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.11g
8.22%
Vitamin K:135.13µg
128.69%
Vitamin A:3333.78IU
66.68%
Vitamin C:35.06mg
42.5%
Calcium:160.12mg
16.01%
Vitamin E:2.24mg
14.9%
Manganese:0.23mg
11.59%
Vitamin B2:0.15mg
8.61%
Fiber:1.87g
7.46%
Folate:28.7µg
7.18%
Phosphorus:67.41mg
6.74%
Iron:0.91mg
5.07%
Potassium:157.1mg
4.49%
Vitamin B3:0.88mg
4.4%
Magnesium:16.22mg
4.05%
Vitamin B1:0.06mg
3.85%
Vitamin B6:0.07mg
3.55%
Selenium:1.85µg
2.64%
Zinc:0.34mg
2.26%
Copper:0.03mg
1.26%
Vitamin B12:0.08µg
1.25%
Source:SippitySup